Understanding 'Mike's Way'
'Mike's Way' is the signature topping style at Jersey Mike's Subs, consisting of freshly shredded lettuce, onions, and tomatoes, finished with a generous drizzle of olive oil, red wine vinegar, and a sprinkle of spices. It is this oil and vinegar blend, affectionately known as "The Juice," that contributes a significant, albeit variable, number of calories to the final product. The specific calories will change based on the type of sub and its size. This guide will provide an overview of the calorie counts for some popular subs, so you can make an informed decision when ordering.
The Calorie Impact of 'The Juice'
To understand the caloric impact, it is helpful to consider the primary components. The vegetables—lettuce, onions, and tomatoes—add minimal calories but provide fiber and bulk. The main caloric contribution comes from the olive oil and red wine vinegar dressing. While red wine vinegar has very few calories, olive oil is a calorie-dense fat. The amount of oil used can vary, making it difficult to give an exact number, but it's safe to assume a considerable portion of the final sub's calories comes from this element. For instance, a regular white sub roll alone is about 290 calories, before any other toppings. For this reason, ordering the dressing on the side is a good way to control your calorie intake, as recommended by nutrition experts.
Comparing Popular Sub Options 'Mike's Way'
Different sub bases, even before adding "The Juice," have widely different calorie counts. For example, a regular-sized Turkey Breast and Provolone sub without toppings contains around 530 calories, but a Regular #8 Club sub can be significantly higher. When you add Mike's Way to these, the difference becomes even more pronounced. The tables below and the specific sub breakdowns provide a clearer picture of the calorie ranges.
Popular Subs Served Mike's Way: An Overview
- Regular #7 Turkey Breast & Provolone: A lean meat option that, even with Mike's Way, can be a moderate calorie choice. The turkey and provolone provide a good source of protein.
- Regular #13 Original Italian: This sub features multiple types of Italian meats, which are typically higher in sodium and fat compared to lean turkey, resulting in a higher overall calorie count.
- Regular #14 Veggie: For those seeking to reduce meat intake, the Veggie sub with Mike's Way can be a surprisingly high-calorie option due to the cheese and the oil dressing. Ordering it without cheese and adding the dressing sparingly would be a lower-calorie approach.
Table: Calorie Comparison (Regular Size, Mike's Way)
| Sub Type | Base Calories (approx.) | Mike's Way Toppings (estimated addition) | Total Calories (approx.) |
|---|---|---|---|
| #7 Turkey Breast & Provolone | 530 | +200-250 (estimated) | 730-780 |
| #13 Original Italian | 680 | +200-250 (estimated) | 880-930 |
| #8 Club Sub | 860 | +200-250 (estimated) | 1060-1110 |
| #14 Veggie | 660 | +200-250 (estimated) | 860-910 |
Note: The "Mike's Way Toppings" calories are an approximation and depend on the exact amount of oil and vinegar added by the sub artist.
How to Customize for a Lower Calorie Count
If you want the flavors of Mike's Way but need to reduce the calorie load, you have several options:
- Request less oil: This is the single most impactful way to cut calories. A few drizzles will still give you the flavor without the caloric excess.
- Get the dressing on the side: Asking for the oil and vinegar in a separate cup allows you to control exactly how much you add.
- Choose a "Sub in a Tub": This option serves your sub ingredients in a bowl, eliminating the bread and saving you a significant number of calories. For example, the #7 Turkey Breast & Provolone in a tub is only 240 calories.
- Opt for lighter meats: Choosing lean proteins like turkey or chicken over more fatty Italian meats can make a big difference.
- Go with a mini size: When a regular is too much, the smaller size is a great option for portion control.
Conclusion: Enjoying Flavor with Awareness
Ultimately, understanding the calories in a Mike's Way sub is a matter of knowing your base sandwich and recognizing the caloric density of the oil and vinegar dressing. By being mindful of the sub type and size, and using customization strategies, you can enjoy the signature flavors without exceeding your dietary goals. Ordering dressing on the side or choosing a 'Sub in a Tub' offers the most control over your calorie and fat intake.
Mike's Way Customization Strategies
For those watching their calorie intake, customizing your order is key. Beyond simply reducing the oil, you can ask for extra vegetables to increase the volume and fiber content without a major caloric increase. Another excellent option is to pair a lighter meat like turkey or chicken with the 'Sub in a Tub' format. These simple tweaks allow you to enjoy the fresh taste of a Mike's Way sub while keeping a closer eye on your nutritional goals.
Healthy Sub Recommendations
For a balanced and delicious meal, consider one of the following lighter subs, customized to your needs:
- The Mini Turkey and Provolone on Wheat: A smaller portion of lean protein and whole grains.
- The #16 Mike's Chicken Philly in a Tub: Enjoy the taste of a hot sub without the bread.
- The #7 Turkey Breast and Provolone in a Tub: An easy way to get a satisfying and low-carb meal.
By being creative and leveraging the customization options at Jersey Mike's, you can ensure a delicious and calorie-conscious meal every time.
For more detailed nutritional information and to browse their full menu, you can visit the official Jersey Mike's website.
